Hot temper is a negative quality that obscures the mind, so a person splashes out negative emotions, from which others suffer. Getting rid of such a trait takes time, perseverance and the help of loved ones.
Instructions
Step 1
Identify the first signs of irascibility. It can be excessive tension in the body, clenched teeth, a lump in the throat, clenched fists, rapid breathing. Practice deep breathing with counting rhythm at the first sign. Inhale starting from the abdomen, inflate the abdomen, then fill the chest with air, hold your breath, then begin to exhale slowly, drawing in the abdomen. Inhale and exhale in 5 counts, gradually bringing up to 8, until you feel calm.
Step 2
Establish experiences that trigger the hot temper response. It may be some kind of unsolved problem, certain actions of people, intonation, voice. You need to relax, stay at home alone, or go to the sauna, spa salon, or workout. Try all kinds of relaxation techniques, then you will get the answer, what causes such a reaction. Write down all the possible answers to test in practice.
Step 3
When you want to flare up, give yourself a respite. Tell yourself “Stop! Only in 5 minutes. During these few minutes, you can hum a song, a melody, or imagine yourself as a large stone standing in the middle of a turbulently flowing dirty river. This is not so easy to do, but it is possible if you imagine it in the form of a game. After a while, emotions will subside and the situation will be subject to common sense.
Step 4
Try to draw the reasons on a piece of paper or write them down, after which you can tear the sheet into small pieces.
Step 5
Apologize to others; when you feel that emotions are about to take control over you, leave the room. Concentrate on your breath, interior, landscape.
Step 6
Eliminate stimulating foods, spices - onions, garlic, peppers, etc. from your diet. Drinks - alcohol, coffee, cocoa. You will soon feel that the attacks are less frequent.
Step 7
Take long walks, practice yoga, positive thinking, then hot temper will leave you forever, you will gain control over emotions.
Step 8
If you cannot figure out the problem that constantly visits you, then contact the specialists. A traumatic situation of the past can be deeply hidden behind a hot temper, which protects against pain or fear. Perhaps the reason lies in the medical plane, and help will be provided by a psychiatrist or neurologist.
